Can’t Seem to Stick With Your Commitments? Try Making a Pact.

A pact, like a protest slogan, is urgent, specific, and has a serious and unavoidable consequence.

Follow the following format of a good protest slogan to create an effective pact. 👇

Name a specific action.

The best pacts are based on concrete behavior, not aspirations. Don’t set a vague goal like “live healthfully,” “save money,” or “spend more time with my family.” Name a very specific behavior you expect yourself to do.

For example, "I will write 3 pages of manuscript every day".

Give yourself a specific time frame.

Deciding in advance when you will do what you say you will is called setting an implementation intention , and studies have found that it’s a critical step in accomplishing your goals. To do what you want, you must set aside the time now.

For example, "I will write 3 pages of manuscript every day between 7 am and 10 am".

Define a consequence.

The most important part of a pact is the consequence of inaction. A precommitment acts as a firewall against distraction by imposing a cost to going off track. It’s the fear of not doing what you say, which provides the extra motivation to follow through.

For example, "I will cut a cake if I follow through. If I don't, I will cut my hair".